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Without the bands and chains, you have to decelerate the bar about halfway through the raising phase of a bench press, or the bar will fly out of your hands.

Bands and chains ensure that you drive the bar as hard as you can, generating a high rate of force through the full range of motion (more on this below).

The Force-Velocity Curve Before going into what the chains and bands do, I first have to set the groundwork and explain what the force-velocity curve is.

As you see below, when force (weight lifted) increases, velocity (bar speed) decreases.

If you are interested in trying this, be sure to ask a coach to make sure the setup is right, and always have a spotter to ensure safety.

This blog was written by Josh Jones, MS, CSCS, USAW, NIFS Athletic Department Trainer and creator of the NIFS Barbell Club.

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This results when an athlete can absorb more force eccentrically (lowering phase), allowing you to apply higher levels of force concentrically (rising phase) in less time.

Sport performance is about which athlete can absorb more force, enabling the athlete to produce more power.

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